LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic

No Themes Assigned

CrossFit2

Workout
Metabolic

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warm-up um-upper alder
Horizontal Loading

تمارين احماء للجزء العلوي ,

LLT
Bike Ride
Set Reps
1 10
ULT
Seated Overhead Hand Iso Warding
Set Reps
1 10
UMT
Suspended Atomic Frog T3 HpDC
Set Reps
1 10
LAR ULT
Stability Ball Child’s Pose
Set Reps
1 10
UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps
1 10
UMT
Split Stance Coil Squat Explosive
Set Reps
1 10
LLT
Zig Zag Eye Tracking
Set Reps
1 10

Workout Blocks

Assault Maker
Circuit x 5

5 Rounds for Time
5 Man Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges (35/20 lb)
25 Sit-Ups

LMT
MOBILITY – Side Squat Reach Back Manage
reps 5
weight_lbs 20
Set Reps Weight
1 5 20 lbs
2 5 20 lbs
3 5 20 lbs
4 5 20 lbs
5 5 20 lbs
ULT
Neutral Grip Pull Up
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10
LLT
Stationary Bike
time 15 calories
Enhances power and/or endurance in the sagittal plane.
Set Time
1 15 calories h:m:s
2 15 calories h:m:s
3 15 calories h:m:s
4 15 calories h:m:s
5 15 calories h:m:s
LLT
DB Fwd Lunge
reps 20
weight_lbs 20
Bend your knee and hip to the same angle.
Set Reps Weight
1 20 20 lbs
2 20 20 lbs
3 20 20 lbs
4 20 20 lbs
5 20 20 lbs
LMT
Z Sit KB Waiters Sit Up
reps 10
Set Reps
1 10
2 10
3 10
4 10
5 10

Cool Down Blocks

Stretch form 4
Superset x 1

اراحة اهم مكانين اعلى الكتف
والفخذالخلفي
والفخذ الداخلي

LPR ULT
Recovery: Elevate Feet
reps 10
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
reps 10
Set Reps
1 10